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欢迎回来，或者欢迎收听这期教练播客。
Welcome back, or welcome to the on coaching podcast.
我是史蒂夫·马格努斯，像往常一样，我的好友兼同事乔恩·马库斯也一起来了。
I'm Steve Magnus joined as always by my good friend and colleague, Jon Marcus.
乔恩，最近怎么样，老兄？
Jon, what's going on, my man?
又回来了。
Back for another one.
满足大家的期待。
Giving the people what they want.
就像春天里无风的阿卡迪亚和无风的阿苏萨太平洋田径赛一样准时，马格努斯和马库斯，我们在这儿呢。
As dependable as a no wind Arcadia and no wind Azusa Pacific track meet in the spring, Magnus and Marcus, we out here.
我们在这儿呢。
We outside.
走起。
Let's go.
这正是关键所在——坚持到场，就像那些比赛里出来的成绩一样。
This this is what it is all about showing up just like, you know, just like the the the PRs that come out of those meets.
没错。
So
看到这些真让人振奋。
This is awesome to see.
太棒了，真喜欢看到这样的场面。
Love to see it.
确实如此。
It is.
挺好的，你说是吧？
It's nice.
你知道吗？
You know?
挺有意思的是，这项运动现在变成了只要在北洛杉矶跑得快就行。
It's it's kinda funny how the how the sport has evolved into, you know, go run fast in Northern LA.
我之前跟史蒂夫私下聊过这个，关于北洛杉矶。
Northern Los I I was talking to Steve offline about this.
上周末我去为阿卡迪亚邀请赛拉人，那是我第一次亲自去那里。
I went down to recruit our Acadia invite last weekend, and I never had been there before in person.
我落地后把目的地输入导航，突然反应过来：等等。
And then I realized when I put it into my GPS when I landed, I was like, wait.
我是要去西方学院吗？
Am I going to Occidental College?
我是要去阿苏萨太平洋大学吗？
Am I going to Azusa Pacific?
不是。
No.
我是要去阿卡迪亚。
I'm going to Arcadia.
我这才意识到，从地理上看，这三个场地其实离得很近。
It dawned on me geographically these three venues.
对吧？
Right?
高中在阿卡迪亚，大学在阿苏萨，奥克西以前是职业选手的训练地。
Arcadia for high school, Azusa for college, Oxy in the past for professionals.
这三个场地彼此相距也就十到十五分钟车程，全都在北洛杉矶同一个区域。
These tracks are all within ten, fifteen minutes of each other, all in the same geographical location in North Los Angeles.
真是太巧了。
It was wild.
这里是田径的圣地，长跑选手们来冲刺成绩的地方。
The track and field mecca, the distance running mecca where we go to run fast.
我们多年来都来这里练速度。
Where we all go to run fast for for years.
是的。
Yes.
太不可思议了。
It's amazing.
真有意思，事情居然这么巧。
It's funny how that that works out.
不管怎样，如果你想跑得快，猜怎么着？
Anyways, if you wanna run fast, guess what?
最好的方法之一就是去听听其他教练的意见，不管是高中、大学还是职业队的。
One of the best ways to do it is listen to other coaches, high school, college, professional.
在学者俱乐部和学者计划里，我们已经为你准备好了这些资源。
We got you covered in the Scholar Clubhouse, the Scholar Program.
只要你加入我们，就能向那些输送选手去阿卡迪亚的教练们学习。
If you join us, you can learn from others who send people to Arcadia.
没错，正是那里。
Is where actually yeah.
这其实是我在学者俱乐部里最期待的时段，尤其是对高中和大学教练来说，因为大家经常一起讨论问题、分享经验、集思广益。
This is actually my favorite time of year in the Scholar Clubhouse for, high school coaches and college coaches because there's actually, like, a lot of troubleshooting and, you know, collective brain trust and resourcing going on.
你经常会看到这样的情况发生。
Like, you see it pop up.
我们这儿总有运动员受伤，或者有人在应对各种问题，又或者担心运动员状态达不到高峰，该怎么让他们恢复过来？
Oh, we have this person with this injury or this person's dealing with this or, oh, I'm worried about not peaking this athlete or how do I bring them back?
这正是最有趣的地方。
And that's the fun part about it.
对吧？
Right?
只要你加入学者俱乐部或奖学金项目，获得 clubhouse 的访问权限，就能把这些疑问抛给这个专家群体，有七百多位来自全球的教练会给你建议。
When you sign up for the Scholar Club or scholarship, program and you get access to the clubhouse, you get asked these questions to the brain trust, and you have 700 plus coaches from around the world who can give their 2¢.
真的太棒了。
I mean, it's amazing.
看到大家实时一起解决问题，简直令人惊叹。
It's amazing just to see the problem solving going on in real time.
没错。
Absolutely.
所以我特别喜欢每月的 Zoom 讨论，能深入探讨这些话题。
And that's why I love the monthly Zoom discussions because we get to go deep on these things.
如果你对这个感兴趣，想系统学习各个主题的课程，这里就是你要找的地方。
So if that sounds interested to you, if you wanna take in courses for every topic, that's where it's at.
好的。
Alright.
接下来我们进入今天的话题：脚踏实地，如何有效支持高水平表现。
Let's dive into today's topic, two feet in reality, tips on how to support high performance.
我觉得这个问题正变得越来越重要。
And I think this is increasingly becoming important.
我先做个铺垫，上周末我刚在一个很棒的会议上发言，和一群游泳教练交流过，他们有的带青少年，有的带职业选手，都很出色。
So I'm gonna set the stage, which actually I I spoke at a wonderful conference this past weekend with a bunch of swim coaches, great coaches, coaching, you know, youth all the way up to professional.
在一场又一场的对话中，我反复听到一个重点：期望的设定，以及教练和运动员之间常常存在的期望差异。
And one of the things that I kept hearing in conversation after conversation was, like, setting expectations and the difference often between the expectation between the coach and the athlete.
对吧？
Right?
我来举个我自己的例子，当年我带大学队的时候，就遇到过很多次这种情况。
And I'll use an example from my my my own coaching career when I was coaching college on numerous occasions.
你知道的，有些刚入学、一脸天真的大一新生会跑过来看着我，跟我说：嘿。
You know, I'd have some young, wide eyed freshman come in and look at me and say, hey.
我想以后能靠跑步吃饭。
I I wanna run professionally.
我想尽一切办法，让自己能职业化地跑步。
I wanna do everything I can to run professionally.
遇到这种情况，其实挺让人头疼的。因为你看着这孩子，理智上你会想，哎，你之前在州锦标赛上才排第十五、第二十名。
In those situations where you're sitting there, they're difficult because, you know, you look at this kid and rationally, you go, oh, you know, you were, whatever, fifteenth, twentieth at the state championships.
儿子，胜算可不在你这边。
The odds are not in your favor, son.
或者换个说法，你这么说：嘿。
Or similarly, you say, hey.
比如你有个孩子跑来说，你看，北亚利桑那大学、斯坦福大学，还有别的学校都在搞那些训练项目。
You have a kid who comes in and say, you know, every I saw that, you know, Northern Arizona, Stanford, whoever is doing x y z, the are doing x y z.
这就是他们对训练以及训练方式的期望。
Like, this is the expectation on on training and what training looks like.
但很多时候，你得把这些想法拉回现实。
And often, you have to realign those with reality.
这真的很难，因为你得在某种程度上保留他们的热情、动力、干劲、希望和渴望——毕竟，作为教练，我们真的说不准。
And that's very tough because it's holding you know, it's you you to some degree, you wanna keep that enthusiasm, that motivation, that drive, that hope, that desire because, you know, as coaches, like, we have no idea.
我见过不少在州锦标赛上排第二十名的运动员，后来却一飞冲天，成了职业选手，甚至进了奥运会，诸如此类的事儿都有。
I've seen athletes who who have been twentieth at the state meet then take off and and run professionally or make the Olympics or whatever whatever have you.
达科塔·林德沃尔姆就是个很好的例子，他后来入选了马拉松国家队。
Dakota Lindworm was a great example who made the marathon team.
而那位女运动员，高中和大学时期根本算不上亮眼。
And the and for the women who was not a stellar high school or college athlete.
所以，你永远猜不到会发生什么。
So you just never know.
但另一方面，作为教练，你也得有个基本的预期，比如说：等等，先冷静一下。
But at the same time, as a coach, like, you have to have some degree of expectations of, like, okay.
先别急。
Hold on here.
咱们一步一个脚印，慢慢来。
Like, let's one step, one foot in front of the other.
我们到底想达成什么目标？
What are we trying to accomplish here?
这里最重要的是什么？
What matters here?
百分之百。
A 100%.
你说得对，史蒂夫，我现在确实经常跟新招募的运动员，或者回到大学的在校生聊这些。
You're spot on, Steve, because, yeah, I get those conversations a lot now with recruits or even student athletes coming back to the collegiate level.
你绝对不能浇灭他们的热情。
And you do not wanna dampen that enthusiasm.
你不能打击他们的热爱、激情和动力，因为这些太珍贵了。
You don't wanna dampen that that love, that passion, that drive because that's special.
这简直就是助推火箭的燃料。
That's, like, you know, rocket fuel.
对吧？
Right?
作为教练，你要把这份热情收拢起来，引导它朝着那个理想目标前进，因为运动员天生就是有追求的，这正是那句名言所说的。
What you wanna do as a coach is bottle it up and direct it so that, you know, steps towards that aspirational goal because we are very athletes are very much aspirational creatures, and it is, you know, the famous quote.
对吧？
Right?
在成功之前，一切梦想都像是妄想，这句话值得牢记。
It's absolute delusion until it happens is something to remember.
但第二点，也很关键，就是要脚踏实地，适当调整期望，就像迈克·史密斯说的那样：走下一步最合理的路。
But two, a really key thing here is to keep those two feet in reality and, you know, actually scale that back and, you know, to pull a quote from Mike Smith is take the next logical step.
对我来说，对话就从这里开始。
And that's really the where, for me, the conversation starts.
明白了。
Okay.
你有一个遥不可及的目标，想达成某种结果，比如成为职业选手，或者跑进四分钟，不管是什么，从你现在的起点出发，下一步最合理的行动是什么？
You have this pie in the sky goal and this outcome that you wanna achieve or this, you know, you wanna become pro or on sub four, whatever it may be, what's the next logical step from where you sit today to move you one step closer towards that?
我觉得很多情况下，人们把这种抱负和目标落实到现实时失败，就是因为他们会想，好吧。
And that's where I think a lot of failure in translation of that aspiration and goal to reality happens is they, you know, they're like, okay.
我得做一大堆疯狂又夸张的训练、配速计划。
I gotta do all these wild and crazy things, these workouts, these splits.
其实不用这样。
It's like, no.
今天，你最该做的下一步是什么？
Today, what's the next logical step?
你今天能做点什么，明天再做点什么，一点点靠近那个方向？
What is what can you do today to tomorrow to get a little bit inch yourself a little bit closer in that direction?
我觉得，和有抱负的运动员这样对话，往往就从这儿开始。
And that's where I think a lot of good dialogue, with an aspirational athlete like that, can manifest.
是的。
Yeah.
完全正确。
Absolutely.
关键是保持这种平衡。
It's really holding those balances.
我觉得问题在于，我们不妨这么看：
And I think what happens is it it let's look at it this.
如果你没有脚踏实地的平衡感，往往就会让自己陷入失望。
If you don't have that that that balance of those two feet in reality, what happens is you often set yourself up for disappointment.
因为当进步来得太慢，当个人纪录没有迅速突破，当你参加一场大型越野赛，最后只跑了第一百五十名的时候——
Because when that progress doesn't come quick enough, when those PRs don't drop, you know, fast enough, when you line up for the big race and you, you know, you finish, I don't know, a hundred and fiftieth at the big cross country invite.
当现实狠狠打醒你，如果你心里没有那份脚踏实地的清醒，希望就会从满怀期待变成彻底绝望。
When reality smacks you in the face, if you don't have some sense of, you know, those two feet in reality, what happens is that hope goes from, like, hopeful to hopeless.
对。
Mhmm.
是啊。
Yeah.
对吧？
Right?
这又是新的一回事了。
It's a new yeah.
这太糟糕了。
It's nasty.
确实挺糟的。
It's nasty.
就觉得所有的梦想和追求全泡汤了，我干嘛还要练这个呢？
It's just like, oh, all my dreams and, you know, aspirations are crushed and, like, why am I doing this sport?
反正这事永远也不会发生之类的。
Is this is never gonna happen, etcetera.
我们不希望这样，不仅从成绩角度，也从健康地对待跑步这项运动的角度来说都不该这样。
Like and and that's not what we want both from a performance standpoint, but also from, like, a, you know, healthy relationship with with running or the sport standpoint.
所以真的很重要。
So it really is.
我们得把握好这个平衡，别让目标被消磨掉，但也要让现实打脸的时候，别一下子从满分跌到零分。
Like, we've gotta we've gotta balance that so that it doesn't take away from, the aspirations, but so that, you know, when reality smacks us in the face, we don't go from a 100 to zero.
但我们意识到，嘿。
But we realize, hey.
这条路还很长。
The road is long.
嘿。
Hey.
这本来就是过程的一部分。
This is part of the process.
嘿。
Hey.
这是下一步理所当然的进展。
This is the next logical step.
所有这些想法，而不是让我们陷入‘我完了’‘这运动真没意思’‘我根本不行’这种情绪里。
All those things instead of, you know, sending us towards, woe is me, and and I'm done, and this sport sucks, and I'm no good.
对。
Yeah.
其实就是那种想马上看到结果的心态。
It's, you know, it's this desire for instant gratification.
对吧？
Right?
你想想那个研究，就是说，你把目标公布出来，发到社交媒体上，摆出一副高高在上的样子，说我要去实现这个目标。
You know, in that study, right, where it's like, do you publish your goals and, you know, like, put it out on social media and get up on your pedestal and say, I'm going after this.
然后大家纷纷给你点赞鼓掌，说好样的。
And you get, you know, all the rounds of applause and kudos from people and say, yeah.
去追你的梦想吧。
Go chase your dream.
对。
Yeah.
对。
Yeah.
对。
Yeah.
你是不是只跟那些每天真正支持你目标的人私下说，然后在现实生活中，围绕你身边的人把方向统一起来？
Do you just keep it to yourself and tell those who are closely actually supporting that aspiration goal on a day to day basis about it and then aligning everyone around you in your actual, face to face interactions towards that?
你知道吗？那项研究清楚地说明了这一点。
You know, that that study demonstrates that very clear.
当我们公开宣布目标时，结果发现，人们往往根本达不到那个目标或成果。
And what I'm referencing is when, we do the public announcement of achievement, right, we found that actually people fall radically short of achieving that outcome or that goal.
但如果你什么都不说，也不行。
But when but also too, not telling one doesn't work either.
得是小范围的人。
It's a small group.
这总是会回来的。
It always comes back.
对吧？
Right?
说到底，人类的心理、人际关系和成功，最终都离不开一小群志同道合、目标一致的人——不管是小圈子、家庭、团队，都一样。这些才是实现目标的关键支柱。
It just seems human psychology and human dynamics and success always comes back to a small group of people aligned on the same page in a similar direction, whether it's your a small tribe, a family unit, a team unit, what have you, those those are the key, pillars of relationships that need to be set in place for that actually to manifest.
你提到这点我特别认同，这话题真能扯远了。
You you know, I love you brought that up, and then we could go on a wild, you know, tangent on this.
但我认为，这正是现代社会的一个问题：我们原本进化出来适应的是小群体，为了归属感、融入感，还有比较的心态。
But I think that this is one of the the problems of modern society is that we were we we adapted and evolved to deal with these small groups, right, for belonging, for fitting in, for all that stuff, but also for a comparison standpoint.
如果你仔细想想，比如说——
And I think if if you look at if you look at, you know, okay.
为什么把目标发到社交媒体上反而会适得其反？
Why does telling a goal to everyone on social media backfire?
因为那会让你承受一种我们根本承受不了的压力和比较。
Well, it's because you've set yourself up for increased pressure in comparison that is just we're not designed to handle.
但如果你只告诉几个朋友、教练，或者真正了解你、支持你的人，会怎样？
If you tell a small group of friends, coaches, people who support you and actually know you, guess what?
就算没达成，也不会有太大压力，因为你清楚，这个小圈子会一直支持你、站在你这边。
It's not as big of a threat if you lose because you know that that community, that small group is going to support you and have your back even if you fall short.
对吧？
Right?
你在社交媒体上不会被人当众羞辱。
You're not gonna get dunked on, like, in social media.
也不会被人嘲笑。
You're not gonna get made fun of.
至少不会以负面的方式被议论。
You're not gonna get whatever, you know, at least in a negative light.
我觉得这一点特别重要，因为很多时候我们总爱鼓吹什么‘放飞梦想、向全世界宣告、立下宏大目标、不成功便成仁’之类的口号。
And and I think that's so important because I think too often what we do is we kinda glorify the, like, you know, let your dreams fly and throw it out to the world and, like, set huge goals and, like, you know, go big or go home and blah blah blah, all that stuff.
但其实我们只是在给自己增添不必要的压力，毕竟追求重大成就本身就已经够有压力了。
And often what we're doing is just kinda setting ourselves up for, like, increased pressure that doesn't need to be there when the pressure to achieve big things is is is big enough.
如果我们把目标只告诉身边真正支持我们的人——比如教练、队友这些亲近的圈子，情况会好很多。
And if instead we kept it among our kinda local community, those who are actually in our support, there's a, you know, coaches, teams, etcetera, we'd we'd be much better off.
没错。
Right.
很多时候，其实有两点要注意。
A lot of times, right, I mean, two two things.
接着刚才说的，有个特别好的例子——当然不是针对谁，只是最近正好发生，而且Steve跟这家人有点熟，就是内利·库克。
Just to piggyback on that, a really good example, and, again, not throwing any shade on anyone, but it's topical because it's, you know, recent, is and because Steve knows the family a little bit, is Nally Cook.
对吧？
Right?
几年前，内利·库克是高中里顶尖的长跑新星，你知道的，Foot Locker或者Running Lane那种比赛，简直惊为天人。
So Nally Cook, couple years ago, was the phenom high school distance runner, you know, one whatever footlocker or running lane, you know, oh my gosh.
大家都觉得她上大学后肯定能一飞冲天。
This person's gonna, you know, crush when they get to college.
对吧？
Right?
当时人人都这么想。
That's what everyone thought.
但真正支撑起内利在高中时期成就的，是她那个特别坚定、支持到位、有动力又负责任的家庭，尤其是她父亲。
But what supported Natalie's high school accolades and success was a really committed, supported, driven, and accountable family unit and father.
对吧？
Right?
我是说，史蒂夫会和娜塔莉·库克的爸爸聊聊交叉训练的事，然后针对娜塔莉的情况把计划细化到极致，给她提供最合适的建议、训练大纲，并协助她和高中的教练建立合作关系，诸如此类。
I mean, Steve would talk with Natalie Cook's dad a little bit about cross training things and, like, tailor and scope it all the way down for Natalie to give Natalie the best, you know, advice and, you know, training outline and partnership with her high school coach and all that stuff.
效果出奇地好。
And it worked wildly well.
对吧？
Right?
但到了大学，情况就不一样了，不管是什么项目，都不再像高中那样了。
But then you go to college where it doesn't matter the program.
只有一个教练，不管他多厉害，却要管二三十个长跑运动员。
It's one coach no matter how good they are and 20 to 30 distance runners.
所以，那种高中时期的一对一指导就不复存在了。这也是从高中过渡到大学乃至真实世界的一个关键台阶，运动员或演员需要拥有更多的自主权，确保自己能在比赛日做好充分准备。
So now that individual attention is no longer there as it was in high school, and that's one of the stepping stones between high school and college in the real world, right, is increasing autonomy on the athlete or the actor, to, you know, make sure that they're they're ready for race day.
因此，那种手把手的照顾就消失了。
So the hand holding component goes away.
那种非常细致入微的支持也不复存在了。
The the really in-depth support component goes away.
这并不是谁的错，但它再次说明，年轻时有一个专注且支持你的圈子有多重要。
And it's it's no one's fault, but this is just demonstrates again how important a very focused and, you know, supportive network and group around you is to our development, especially when we're young.
你经常能看到这样的情况，艾伦·韦伯就是个很好的例子。
And what you see a lot of times, right, is Allen Webb's another good example.
对吧？
Right?
你经历一个巅峰。
Is you have the zenith.
然后会有一段低谷。
You have this little lull.
对吧？
Right?
这就像是坐过山车一样。
It's kinda like a roller coaster.
之后又能重新爬起来，迎来另一个高峰，或者说是第二次崛起。
And then out of it, they get they get back and have another zenith, right, or a second coming.
我相信在纳塔莉身上，我们接下来也会看到这种情况，但我们必须记住，高性能其实非常脆弱。
And I'm sure we're gonna see that from Natalie down this road, but we just have to remember, like, high performance is a really delicate thing.
要支持它、实现这些远大目标，就必须百分之百地拥有细致入微的关注、持续的日常互动和背后坚定的支持。
And supporting it and having these aspirational goals, you have to have, that layer of attention to detail and consistent daily interaction and affinity behind you a 100%.
否则，这条路会特别特别艰难。
Otherwise, it is a really, really rough journey.
不可能单打独斗，也不可能靠个人英雄主义硬撑。
There's there's no lone wolfing it or, like, you know, mavericking it.
你必须建立起一套完善的支持体系。
It's you've gotta have the infrastructure of support in place.
我觉得这正是为什么那么多人从高中升到大学后会感到吃力。
And, you know, I think this is actually why so many struggle going from high school to college.
我本人也经历过这种情况：当你在高中时是个优秀的跑步选手，通常都是队里最顶尖的那一个。
And and and I'll include myself in that, is that often what you see is when you're a very good high school runner, you're generally top in the team, right, or top among the team.
你会得到很多支持和关注，因为你和高中教练关系不错——毕竟，教练也特别高兴能带出一个能参加州赛的选手。
You get lots of support and attention because you generally have a a good relationship with your high school coach because, like, they're excited to have someone who's good, who's competing at the state meet, etcetera.
高中教练在这方面做得很好。
You know, high school coaches are great about this.
你身边有父母，或者家人，还有一群从小学、初中一路陪你到高中的朋友支持着你。
You've got mom and dad there or some sort of family there and support group of friends you've grown up with through elementary school, middle school, high school to some degree.
你有天然的结构，比如上课时间是固定的。
You've got natural structure, meaning practice is always like, school occurs at this time.
训练时间也是固定的。
Practice is at this time.
你放学后直接去训练，根本没有别的选择。
Like, there's no option of like, you walk out of school and go to practice.
对吧？
Right?
所以支持系统一直都在。
So the support structure is there.
我觉得到了大学，情况就不一样了，自由度高多了。
And I think often we get to college and there's more autonomy.
对吧？
Right?
现在没那种强制性的安排了，你不去上课也没人会打电话给爸妈。
There's more of, like, you know, I'm not going straight from school that is mandatory that I get my attendance checked or else they call mom and dad to practice.
对吧？
Right?
上课你有时候去，有时候不去，全看你自己。
You go to classes sometimes if you want to and sometimes if you don't.
训练也不是上完课就直接开始。
Practice is not directly after classes.
对吧？
Right?
训练时间一整天都有，得看具体项目的安排。
It's at various times throughout the day depending on the the the program.
爸妈也不在身边了。
Mom and dad aren't there.
你突然跟一群新朋友在一起，诸如此类的事情。
You're with a new group of friends and all that stuff.
而且我觉得，你的教练现在面对的不再是只有一两个、三四个特别突出的队员，能获得更多关注。
And I think often what that does and your coach now has not just, like, a hand one or two or three studs that are kinda, you know, getting more of the attention.
你的教练面对的是十五个、二十个，甚至更多——如果你带男队和女队，可能有三十个、四十个学生。
Your coach has, you know, fifteen, twenty, you know, depending if you coach men and women, maybe thirty, forty total.
如果是带田径队，人数就更多了。
If you coach track, all of it, more.
这些学生在高中时都是佼佼者，早就习惯了被重点关注。
Like, athletes who are all studs in high school who are used to getting attention.
所以，不是教练不想给关注，而是当你带四十个都想冲顶尖、都期待被重视的学生时，要把个人关注分得均匀，难度比带两三个、四五个要大得多。
So the attention, not because college coaches don't want to, but just generally, if you're coaching 40 kids who are trying to be high level or expect that, it's a lot harder to divvy up all that personal attention than it is, like, two, three, four, five, six, seven, whatever it is.
明白吗？
K?
这本来就是现实情况。
It's just the nature of it.
我觉得，当我们进入下一阶段时，常常就会因此感到吃力。
And I think that often causes us to to struggle when we go to that next level.
哪怕你本身很自律、很有动力。
Even if you're dedicated and motivated.
在大学或高中时，根本没人需要催我去跑步。
Like, no one had to tell me in college or high school to go run.
我大学时在莱斯大学的教练说过一句话，那应该是我大一的时候。
Like, my my college coach at Rice had this quote where he said, remember my it was my freshman year, I think.
他跟我和另一位教练说：
He he told told me and another coach.
他说，‘我养的猫都能当史蒂夫的教练。’
He said, you know, my cat could coach Steve.
意思就是，史蒂夫根本不用人盯着，自己就会拼命训练、跑够里程，这就是他的风格。
Mean meaning, like, you know, it's like Steve's just gonna go work out hard and, like, get in the miles, and, like, this is what it is.
当然，这并不是说教练不好，也不是说这有什么丢人的。
And there's no again, good guy, good coach, but there's no shame in that.
但我觉得我们常常忽略了一点，那就是支持体系变了。
But but I think what we forget is, like, the support structure changes.
我再举个更具体的例子，当年在休斯顿的时候，我们有些队员是多次全美冠军，拿过不少荣誉，后来直接签了职业合同。
And I go one step for farther from what I've seen is, especially when I was at Houston, we would have some guys who were, like, NCAA champions, multiple time all Americans, like, get professional contracts.
可他们进了职业圈后，哪怕还留在休斯顿，或者去了别的团队，往往都很难再复制在大学时的表现。
And then they go into the professional world, sometimes staying at Houston, sometimes going to other groups, but they would often struggle just to repeat their college performance.
为什么呢？
Why?
因为大学里有明确的安排。
Because college gave structure.
他们清楚训练是什么时候开始。
They knew, you know, what time practice was.
这跟高中不一样，但他们就是知道训练的具体时间。
It's not the structure of high school, but they knew what time practice was.
他们也知道训练室什么时候开门，自己该什么时候去。
They knew when the training room was open and when they were going there.
他们很清楚，比如要按时参加这些比赛，按照既定日程出行，还有随队的运动防护师，赛前热身之类的安排，都井井有条。
They knew that, you know, they were showing up at these meets and traveling according to this schedule, and they'd have their, you know, athletic trainer there and the pre meet this time and blah blah blah, etcetera.
可一旦进入职业圈，就得靠自己摸索，怎么参赛、怎么安排行程，一开始往往挺吃力的。
And then they get thrown into the professional world, and they're they're kinda scrounging around on by themselves to get to these meets or whatever have you, and they struggled for a while.
不过有些人，就像你刚才说的，熬过那段低谷期后，慢慢摸索出门道，最终达到巅峰状态。
Now some, just like you mentioned, would go through that lull and then come out the other side, figure it out, and and have that zen zenith.
这就像他们的第二次崛起。
Again, that second coming.
但我认为，这种围绕在我们身边的支持体系，往往是我们容易忽略，或者在评估表现时没有充分考虑到的因素。
But I think this kind of support structure around us often is something that we neglect or, you know, don't consider when we look at performance.
我们总是只关注技战术和训练内容本身，却忽略了这些活动所处的环境。
We just kinda go to the x's and o's, the workouts are not, instead of what's surrounding it.
确实是这样。
Yeah.
你说得太对了。
I couldn't have said it any better.
这其实是我上周末看完阿卡迪亚邀请赛回来后的一个重要反思。
This is actually, a key reflection I had after coming back and watching the Arcadia invite last weekend.
你知道的。
You know?
很多时候，不幸的是，我们太过于关注训练和努力了。
Because a lot of times, unfortunately, too much of the time, we focus on the workouts and the work.
我需要做什么样的训练？训练的强度和量该是多少？才能变得更好、更快、跑出好成绩？
What's the work I need to do, the type of work I need to do, the intensity, the volume of work I need to do to get better or faster and run a mark.
对吧？
Right?
但现实是，我们必须在生活中保持高度稳定，就像迈克·史密斯说的那样。
But the reality is we need to be super stable in life as, you know, again, borrowing from Mike Smith.
如果你是个爱学习的人，听过迈克·史密斯的讲座，你就明白这有多重要。
If you're a scholar and you've listened to Mike Smith tapes, you understand how important that is.
当史蒂夫提到这里的‘结构’时，我觉得他真正想说的是‘日常规律’，我说得对吗？
And when Steve talks about structure here, what I think Steve's really saying, and tough me if I'm wrong, is about routine.
对吧？
Right?
一旦养成了规律，高水平表现其实特别、特别、特别、特别、特别、特别枯燥。
Once you get in routine, high performance is actually very, very, very, very, very, very boring.
非常枯燥。
Very boring.
偶尔才会有那么一两次关键的爆发日，希望它们能正好赶在起跑线上出现。
Except for a couple home run days that hopefully line up when you get on the starting line.
但有时候就是事与愿违。
And sometimes it does not work out.
每年的奥运会铁人三项，或者每四年一次的奥运选拔赛、马拉松和田径赛上，我们都能看到这种情况。
We see this every year at the Olympic tri or every quadrennium at the Olympic trials, marathon, and track.
对吧？
Right?
那些生活极其平淡、日复一日保持稳定的人，反而最有可能在那一天达到最佳状态，完成那唯一的目标。
It's people who lived an incredibly boring life, a routine life, but very stable who were able to get in this condition and shape to do this this one thing on this one day.
对吧？
Right?
这时候你就得问自己，好吧。
And that's where you have to ask, okay.
很好。
Great.
你有一个远大的目标。
You have this big aspirational goal.
我经常问这个问题，我们对目标和结果总是抱有乐观偏见。
And, you know, I, you know, ask this all the time is we have optimism bias about goals and, outcomes.
对吧？
Right?
我们总是想着，好吧。
And we're always thinking, okay.
最理想的情况。
Best case scenario.
最好的情况。
Best case scenario.
一大堆空话。
Blah blah blah blah blah.
乐观心态。
Optimism.
乐观心态。
Optimism.
乐观心态。
Optimism.
事情不顺的时候会发生什么？
What happens when things go poorly?
事情搞砸了怎么办？
When they go sour?
事情变糟了怎么办？
When they go south?
当你感到精疲力尽的时候呢？
When you feel exhausted?
当你感冒了，或者得了新冠，拉伤了腿筋，或者跑步时不小心受伤了，这种情况怎么办？
When you, you know, get, you know, a cold or man or COVID or you you know, strain a hamstring or, you know, you accidentally were running.
我老婆就是个例子，平时好好跑着步，一不小心踩空台阶，脚踝一扭，就把腓骨扭骨折了，结果躺了九个月，根本想不通怎么会这样。
Like, my wife's a good example, running just a normal day and then step off a curb and twist your ankle in such a way that fractures your fibula, and you're on the shelf for nine months, and you can't figure it out.
那这时候怎么办？
What happens then?
对吧？
Right?
有什么支持方案吗？
What's the support plan in place?
有什么体系能帮你恢复、康复，重新健康起来？
What's the infrastructure in place to help get you back, help rehab you, help get you healthy?
在那些充满憧憬的幻想里，根本没人会想到这些。
No one thinks about this, right, in the, you know, aspirational I hey.
我原本以为，只要一上来，一切都会很顺利，一路平平稳稳地爬到山顶。
I my expectation is I wanna get here, and it's just gonna be a smooth, you know, development and smooth path up the mountain.
但根本不是这么回事。
It is not that at all.
这得脚踏实地，实实在在地看待问题。
And it's it's, again, two feet in reality.
对吧？
Right?
在阿卡迪亚，我看到一批又一批的小团队——高中教练之类的，这才让我意识到这一点。
And being reminded of this at Arcadia is because I saw all these cohorts of these small little tribes, high school coaches and what have you.
这真的挺好的。
And it's great.
对吧？
Right?
尤其是高中阶段，田径队里百分之九十五甚至九十九的孩子，根本不在乎这些。
Because especially at the high school level, 95, 99% of the kids on the high school cross and track team don't care.
说实话，他们去那儿就是为了社交放松。
Like like, to be frank, they're there for social hour.
对吧？
Right?
这完全没问题。
And that's totally cool.
课外活动本来就是这样，年轻人走出教室，和同龄人一起健康地玩乐。
Like, that's part of the extracurricular scholastic environment is, you know, young people getting out and just having a good time with their peers, but in a physical way that's healthy.
这正是我们这项运动在高中阶段的重要价值所在。
And that's that's our sport, you know, a very big threat of it at the high school level.
所以很容易只关注那些所谓的好学生、有动力的学生或者成绩好的学生——毕竟你带四十个人，真正投入的可能就三四个。
So it's easy to focus on the quote unquote good kid or the motivated kid or the successful kid Because if you have, you know, 40 people in your group and only really three are really into it, they're, one, gonna feed off each other.
这三四个彼此激励，而且也好带，你就会觉得，哎，真不错。
And then two, you know, they're easy to coach and you it's like, oh, hey.
我们在学者计划里聊的那些东西，那些训练方法，真的管用。
All this stuff that we talk about in the Scholar Program or all these training things, they actually work.
天哪。
Oh my gosh.
但如果你把它套用在那些生活状态稳定、或者说在高中阶段其实不太在意成绩、而是被其他因素驱动才加入球队的人身上，
But then you apply it to people who really are in stable life or, you know, at the high school level don't really care as much about performance and are more they're motivated by other things to be on the team.
就会觉得，这训练根本没用。
Like, this training doesn't work.
完全说不通。
It doesn't make any sense.
所以，作为教练，对现实情况的敏锐感知也很重要，因为我们要记住，支持高水平表现不仅仅是让一切顺利发展。
And so that small two feet of reality as a coach awareness is important too because we have to remember, like, supporting high performance is not just about everything going right.
更重要的是要有B计划、C计划、D计划、E计划和F计划，还要有临场应变、调整方向和重新校准的能力，当事情因为生病、受伤、生活中的个人变故或上述所有原因而变得糟糕时，这些能力就派上用场了。
It's about what are the plans and b c d e f's and also what are the, heads up, you know, on the fly adaptations and pivots and recalibrations that happen when things go south for whatever reason, illness, injury, you know, or just personal variability in life or all the above.
是的。
Yeah.
我觉得你说得很对。
I think you're spot on.
而且我觉得我们常常把情况描绘得太理想化了，好像……
And I think too often what we do is we kinda paint this rosy picture of, you know, hey.
你看，目标A在这儿。
You know, here's point a.
目标B在那儿。
Here's where I'm going point b.
好像进步就是一条直线，按部就班地往前走。
Like, linear in like, linear progress, straight load.
我们就这么一路顺风地到达终点。
Like, you know, we're just gonna get there.
也许我们会随便提一句老生常谈，比如‘挫折让人成长’之类的。
And we might give some, you know, token, you know, cliche of, like, oh, struggle makes us better, what have you.
但我们从没真正为应对这些状况做好准备，也没教人怎么去应对、调整，更没建立合理的预期。
But we don't we don't we don't, you know, set ourselves up for that, for dealing with it, for navigating, etcetera, and creating the appropriate expectations.
所以，回到重点上来，作为教练，如果我们能坐下来跟运动员说：嘿。
And that's why, again, coming back to the main point is, like, as coaches, if we can sit down with athletes and say, hey.
你知道的。
You know?
我很欣赏这种追求。
I love the aspiration.
咱们就保留这份热情吧。
Like, let's keep that.
把它好好珍藏起来。
Let's bottle that up.
但与此同时，这条路其实布满坎坷。
But at the same point, like, this is a this is a rocky road.
不只是说一句。
And not just, hey.
孩子，这会很难。
This is gonna be hard, son.
要走好这条路，我们需要做好这些准备。
It's and in order to navigate it, here are the things we're gonna need to have.
这是支持体系，是日常安排。
Here's the support, the routine.
这些是已经到位的条件。
Here's the things in place.
这些是我们需要掌握的技能，好应对那些棘手的情况。
Here's the skills that we need to, you know, navigate those tricky spots.
对吧？
Right?
作为教练，你有责任帮助他们培养这些能力，提供工具，让他们能应对长期伤病——无论是身体上还是心理上的。
You as the coach are partially responsible for, like, coaching those up, to developing them, to giving them the tools so that they can navigate those, you know, long injuries, both from a physical standpoint and a psychological standpoint.
你这边有这些配套措施吗？
Do you have those things in place?
举个心理层面的例子，你见过多少次，一个人受了重创，就直接放弃了？
Because, you know, to use the psychological example on on injuries is, like, how often do you see it where someone, you know, gets a big time injury, and then it's just like, they're just done.
对吧？
Right?
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他们在心理上已经放弃了。
And they're done psychologically.
我的意思是，他们彻底心灰意冷了。
What I mean is they're just checked out.
这其实也不难理解，因为我们的大脑会想：嘿。
And for, you know, partially a good reason because our brain goes like, hey.
那个曾经让我们充满动力、让我们心怀希望的东西，突然就没了。
Like, that that thing that we were motivated for, that thing that we wanted, the thing that gave us hope, like, it's it's gone.
所以，干脆直接关机了。
So, like, shut down.
去找点别的更有意思的事做吧。
Like, look for something else better to do.
对吧？
Right?
而我们做教练的，往往就得说：好吧。
And our job as coaches is often to be like, okay.
我们该怎么给他们提供应对的方法，以及在经历这些之后的希望呢？比如，如果你做了X、Y、Z，熬过这一段，最终你会迎来转机。
How do we give the tools to navigate this and the hope on the other side of, like, you know, if we, you know, do x, y, and z and get through this, like, etcetera, you're gonna come out on this other end.
但很多时候，我们根本没把他们带起来。
And too often, you know, we we don't set them off.
我记得当大学教练时，有一件事特别让我反感，也花了很多力气去克服，那就是所谓的‘伤病消失’现象。
I mean, too often, I remember as a college coach, one of the things that I hated and I had to work really hard on to to work against it is whenever I called it the, like, the injury disappearance.
你知道的，某个孩子得了应力性骨折，或者跟腱炎，突然之间，他就从每天早上七点半准时到场、和队友们一起训练，变成了一个人待在家里。
You know, the kid who gets the stress fracture or the Achilles tendonitis or whatever, and all of a sudden, they go from show for us, we practice in the morning.
而这时候，他所有的朋友都在训练场上，他却只能独自在理疗室做那些枯燥到让人发疯的康复动作，眼睁睁看着别人‘有说有笑’地变强。
They go from from showing up at 07:30 every morning with, you know, all their best their best friends or or their friend group to now they're at home where their entire friend group is at practice, or they're or they're sitting in the training room doing, like, the you know, these remedial exercises that are mind numbingly boring to them by themselves, while everybody else is, quote, unquote, having fun getting better.
我们常常忘了，在这种情况下，我们不仅打断了他的日常，还切断了他的支持系统、社交圈，以及运动员们最看重的那些东西——比赛、同伴、目标。
And and I think we forget in those situations that we've just removed them from not only their routine, but their support group, their their socialization, the the things that athletes often talk about, the races that are occurring, etcetera.
既然我们一下子拆掉了他们的支持网、生活节奏、整个世界，又怎么能怪他们消沉、陷入抑郁呢？
And is it any wonder that someone checks out or gets, you know, go battles through some depression or whatever have you when we've just, like, blown up their their support group, their their world, their routine?
是的。
Yeah.
我的意思是，人的本性本来就是高度多变的。
I mean, the human condition, right, is a condition of high variability.
我们总想通过结构或规律来创造稳定，但归根结底，人就是容易波动的生物。
We we try to create stability in variety of ways through structure or routine, but, ultimately, humans are variable creatures.
对吧？
Right?
情绪、荷尔蒙，尤其是女性每个月经历生理周期时，还有各种环境和触发因素，都会带来很大的波动。
Moods, you know, hormones, especially for women, right, when they go through menstrual cycle every month, what have you, you know, different environments, different triggers, whatever it is, right, creates a lot of variability.
要举个具体的例子来说明这种非线性的发展轨迹——即使在巅峰期，也可能突然出现意外，你必须及时调整应对，我就拿我在波特兰大学克罗斯河队的朋友兼导师罗布·康纳和马特·斯特兰吉奥上个室内赛季的经历来说吧。
And, you know, to demonstrate kind of a concrete example of this nonlinear track and how even at a zenith, things can happen unexpectedly and and how you have to pivot and respond is you know, I'll use my friend mentor over at Cross River, University of Portland, Rob Connor, with Matt Strangio, right, this past indoor season.
马特·斯特兰吉奥那阵子状态爆棚，看他在场上比赛真是特别过瘾。
Matt Strangio was on little fire, and it was so much fun to watch.
我一路都在为他加油。
And I was cheering him on every step of the way.
他不仅打破了波特兰大学室内一英里的校纪录，还在五公里和三千米项目上跑出了7分37秒的好成绩。
I mean, he set the school record for UP in the mile indoors, in the, five k, and ran seven thirty seven for 3,000 meters at UW.
我才不在乎呢。
Like, I don't care.
这也太快了吧。
That's fast.
七分三十七？
Like, seven thirty seven?
天哪。
Jeez Louise.
对吧？
Right?
就在国际比赛前一周的最后一次训练中，他拉伤了背部。
The workout the last workout, the week before the international meets, he strains his back.
哎呀，不好了。
And it's like, uh-oh.
哎呀，不好了。
Uh-oh.
然后你知道吧，他去参加了国际比赛之类的，结果被套圈了。
And, you know, he goes and goes to the international meet and what have you and, you know, gets lapped.
大家都纳闷，这到底是怎么回事？
And everyone's like, what happened?
说白了，他确实上场了，努力比了。
It's like, well, he's he went out there.
他想参赛，但问题是，他那背伤已经折磨他好几个星期了。
He tried to compete, but it's like he had a debilitating back strain that has plagued him, you know, for several weeks here.
这真太遗憾了，这哥们儿之前可是NCAA西部越野赛的亚军，室内赛表现特别出色，投入了那么多时间、精力和心血，结果却遭遇这种伤病。
And it totally sucks because this guy, you know, was, you know, second at NCAA West cross country championships, had this, like, amazing indoor career, put all this time, effort, energy in it, and then incurs that type injury.
现在真正的挑战是怎么调整心态、重新振作、转变方向，帮马特从这次打击中走出来。
The real coaching job now is how to recalibrate, revive, pivot, and rebound and help Matt rebound from this disappointment.
对吧？
Right?
这段日子可不像以前那样轻松了，不再是简单的训练，周一、周五练，周日再加点量。
From this period of, you know, ah, it's not just easy training anymore where it's like workout, workout, workout, Monday, Friday or Tuesday, Friday, longer on Sunday.
没关系。
It's okay.
我们接下来该怎么做？
What do we need to do?
这种低谷期，不管是伤病引起的，还是训练中常见的停滞或平台期，都会发生。
And these lulls that happen, whether they're injury or illness induced, as well as lulls that happen, say, in the training scheme of things, right, or plateaus.
你知道的。
You know?
再说一个我执教赛季里的例子，我接手了一位来自波特兰州立大学的女足球运动员。
And another example is that I can from the season is I inherited a woman soccer player, at Portland State.
她是个非常有上进心的人，但上一次练田径已经是一年半以前的事了。
And, you know, she is a very driven individual, but last time she did track was, a year and a half ago.
她从大一到大二一直踢足球，后来突然想到，嗯。
So she'd she went to college freshman year through her sophomore year and did soccer, but then she decided, hey.
你看。
Look.
我不想再踢足球了。
I don't wanna do soccer anymore.
我对这个环境实在受不了，我要放弃奖学金，直接穿过走廊去田径教练的办公室，跟他说一声。
The the visual environment for it, I'm going to renounce my scholarship, and I'm gonna go to this little I'm gonna basically go across the hall to the track coach's office and say, hey.
我能练田径吗？
Can I run track?
我当时就想，行吧。
I was like, okay.
对。
Yeah.
毕竟我以前是踢足球的，现在转练田径，这种机会我怎么会拒绝呢。
I mean, I'm not I'm a former soccer player turned track runner, so I'm not turning that down.
但她后来想参加好多不同的项目。
But, you know, and and then she wanted to do all these different events.
我就跟她说，喂。
I said, hey.
你听好了。
Look.
咱们先专心练400米。
Let's just focus on the 400.
对吧？
Right?
你一月份刚来找我的时候。
It's you're coming to me in beginning of January.
室内赛季马上就要开始了。
Indoor season is about to start.
咱们先重点恢复你的步频，把从足球运动员的身体，重新调整成田径运动员的身体。
Let's just focus on getting some foot speed back and basically reconstructing your body from a soccer body to a track body.
400米是最合适的起点，以后要是需要，我们还能往上练800米。
400 is the best starting point for this because you can go up if we need for 800.
要是需要，也可以往下调整到200米。
You can go down if you need for the two.
我们可以慢慢弄清楚她到底适合什么项目。
We can kind of figure out where what you are.
因为她高中时什么项目都试过，后来就说，嗯，也许我适合全能，或者别的什么。
Because, again, she did all the events in, you know, high school and kind of said, oh, maybe I'm a multi or this or that.
但说实话，她的身体条件可能并不适合全能项目。
You know, it's probably not a multibody build.
而且那些技术性很强的项目，估计也不是她的强项。
And, you know, all the technical stuff, it's probably not in her wheelhouse.
说到底，她最终会适合哪个项目，现在还不确定。
There's it's we still don't know what she's gonna be yet, ultimately.
但她会先跑第一个400米。
But she runs her first 400.
对吧？
Right?
跑了67秒。
Runs 67.
然后经过几周的训练，大概三四周后，成绩就降到了六十二秒五左右。
And then after, you know, a couple weeks of training, we get it down to, in three, four weeks, sixty two five or something.
对吧？
Right?
天哪。
So, oh my gosh.
我的个人最好成绩提高了五秒，差点就追平了我高中时的纪录。
My PR by five seconds, and I almost set my high school PR.
这就是新手阶段的快速进步啊。
So it's that, you know, beginner gains.
对吧？
Right?
对吧？
Right?
马上就见效了。
Right away.
对吧？
Right?
这是从零开始的突破现象。
Clean slate phenomena.
明白了。
Okay.
太好了。
Great.
现在我们终于把她带到400米跑进60秒整了。
And now we got to a space where, okay, we got her to, like, 60 flat in the 400.
对吧？
Right?
60秒整。
60 flat.
这还是在适当安排了休息和恢复、状态略有巅峰的情况下达成的。
And that was with training a little bit of, you know, rest and recovery, a little bit of a peak.
所以挺不错的，大概五到六周内，从67秒提速到60整。
So pretty good, you know, acceleration in about five, six weeks from 67 to 60 flat.
现在她在外场已经稳定在60整了，差不多两到三周，快一个月了。
And now she's been stable at 60 flat for about two to three weeks or almost a month here outdoors.
但这个60整跟以前不一样，我们训练里做的全是高强度内容——速度耐力、乳酸耐受、酸中毒耐受、酸碱平衡训练，还有在负重和疲劳状态下进行大重量力量训练，可她还是能保持在60整。
But it's a different type of 60 flat because what we're doing in training is all this work all this work, like, you know, speed endurance, lactic tolerance work, acidosis tolerance work, acidosis buffering work, like pure speed in the weight room lifting heavy, and yet under load and fatigue, she's still now at 60 flat.
对吧？
Right?
一点点的小突破，零点几秒地慢慢提升。
Micro micro PRs, tenths of a second here and there.
她自己都纳闷，为什么我进步不明显了？
And she's like, why am I not getting better?
为什么我进步不明显了？
Why am I not getting better?
你知道吗，她挺沮丧的，因为刚开始的时候，成绩是一天一个样地往下降。
Like, you know, frustrated because early on, she was just you know, the times were melting off.
以前成绩是不断下降，但现在她遇到了瓶颈。
The seconds were just melting off, but now she's hit this plateau.
我会提醒她：喂，你看。
And I I remind her, go, hey.
注意看。
Look.
这其实挺让人鼓舞的，因为现在你做了这么多额外训练，成绩反而稳住了。
It's about this is actually very encouraging because with all this extra work we're doing now, you're now getting stable.
而最近这一周的训练，她接下来还有今年最后几场比赛，所以我们正在给她减量，进入维持状态。
And then finally, this last week of training, which is kind of she has the last couple meets of the the year in front of her, so we're quote unquote peaking her, so to speak, or backing off the load and now just in maintenance mode of everything.
现在她练起来轻松得很。
And now she's just skipping through workouts.
对吧？
Right?
简直轻而易举。
Just, oh, la dee da.
我能跑五十米，用26秒或者25秒的200米配速。
I can run, you know, one fifties at twenty six second 200 speed or twenty five second 200 speed.
我还能做四组200米，每组之间休息60到90秒，甚至两分钟，配速保持在30秒左右。
Oh, I can do, you know, a series of four times 200 with 60, you know, ninety seconds rest, two minutes rest at thirty seconds.
这没什么大不了的。
Not a big deal.
以前这种训练可是能让你酸到崩溃的高强度速度课。
Like and before, that was, like, a major acidosis tolerant type workout speed and or in session.
对吧？
Right?
所以现在训练起来，就是这么回事。
So in training and practice, it's like, alright.
只要她参加合适的比赛，比如400米，有其他女选手和她竞争，她就完全准备好了。
This person's ready provided they get in the right type of competition, right type of 400 where they have other, you know, women to actually battle for her to compete.
她能突破60秒吗？
Will she break 60?
我不确定。
I don't know.
但现在她到了这样一个阶段，就是说，好吧。
But now we're she's in a place where it's like, okay.
从57秒中期到59秒中期，这段时间稳定进步之后，这些成绩都成了讨论的话题。
Anywhere from 57 mid to, you know, 59 mid is in is in the conversation after this period of stability, after this period of stable gains.
这种停滞期或者低谷期，就像马特·斯特兰吉奥那样，对很多高水平运动员来说都很难熬，就像史蒂夫说的，一旦没法每场比赛都刷新个人最好成绩或赢下比赛，动力就很容易下滑。
And that plateau or that valley, like with Matt Strangio, is a hard part to navigate in the high performance recipe for a lot of athletes because, like as Steve said, the motivation is lacking as soon as you can't post big PR or big win every time every meet out.
这正是支持高水平训练最枯燥的地方——你得明白，必须熬过这段时期，才能迎来反弹，跃升到下一个层次。
And that's, again, the boringness of supporting high performance is knowing you have to go through this period in order to get that rebound or that jump to that next level.
我喜欢这个故事，因为它说出了我们都知道、也都经历过的事实：刚开始进步总是很容易的。
You know, I love that story because it it it kinda gets that what we all know and what we all go through, which is, like, gains come easy at the beginning.
没错。
Yep.
但迟早会碰到瓶颈，那时候挫败感就来了。
And then we inevitably hit a plateau, and that's where the frustration starts.
但如果我们能正确引导，设定合理的预期，好好支持他们度过这段时期，往往最后反而会变得更强。
But if we frame it right, if we set the expectations right, if we coach someone through that, we often come out on the other side better as well.
事实上，几年前——天哪，
And in fact, you know, years ago gosh.
大概十年前吧，
This was maybe ten years ago at this point.
我记得我研究过所有顶尖的女子5000米和10000米跑者，追踪她们的进步轨迹，
I remember I looked at all the best, I think it was women five k, 10 k runners, and track their progression.
结果发现，几乎每个人在突破个人最佳成绩之前，都经历过一段停滞期。
And inevitably, happened before their big PR on average is they all had a plateau.
对，
Mhmm.
她们确实遇到了瓶颈，
You know, they hit a plateau.
然后才实现了突破。
They improved.
他们的成绩提升了。
They improved.
他们遇到了瓶颈，然后突然间就有了重大突破。
They hit a plateau, and then all of a sudden, there was a big breakthrough.
那个时期最典型的例子，你知道的，是莫莉·哈德尔职业生涯早期的表现。
The the big example, you know, during that period was Molly Huddle early in her career.
对吧？
Right?
她本来是个不错的跑者，职业选手水平，但不算特别出色。
She was a a good runner, you know, good professional, not crazy, not great.
然后有一年，她突然打破了美国五千码纪录，当时成绩大概是十四分四十秒左右。
And then all of a sudden, one year, she, you know, breaks the American record in the five k and runs back then, I think, like, fourteen forty something.
对吧？
Right?
是的。
Yeah.
是的
Yeah.
而且那是一次巨大的飞跃。
And it was this big jump.
但如果你看之前几年，成绩一直卡在十五分出头，十五分出头。
But if you looked at the years before, it was just like plateau is, like, 15 o, 15 low, 15 low.
你懂的。
You know?
这就是典型的模式。
And that was that was the classic pattern.
我觉得很多时候，是我们对预期的设定出了问题，看到平台期就慌了，觉得完了。
And I think that so often what happens is when we don't set our expectations right, we see that plateau as, like, the the, oh my gosh.
我怎么一点都没进步。
I'm not improving.
天哪。
Oh my gosh.
我觉得我在这儿已经到头了。
Like, I'm I'm done for here.
我感觉停滞不前了。
Like, I'm stagnating.
我得换教练了。
Like, I I've gotta change coaches.
我得改一改这个。
I gotta change this.
我得调整一下那个。
I gotta change that.
很多时候，这其实是过程的一部分。
And often, what happens is that's that's part of the process.
对。
Mhmm.
如果我们能顺利度过这段时期，做出恰当的训练调整或改变，坚持走到另一边，突破往往就发生在那儿。
And if we can navigate that well, make it out on the other side with, yes, appropriate training changes and modifications or what have you, but make it to the other side, that's often where that where that breakthrough lies.
但很多时候，我们一做错事、放弃、失去动力，或者急着全盘改变，都没给突破期足够的时间自然发生。
And I think too often what happens is, like, you know, we do something dumb or quit or lose motivation or, you know, change everything around before we allow that that breakthrough period to occur.
对。
Yeah.
这种沉淀期对长期成功至关重要，绝对不能忽视。
That period of consolidation is hypercritical to sustain and longitudinal success.
这不仅仅是身体上的事。
And it's not just physical.
对吧？
Right?
我们嘴上总在说这个。
We talk about it.
但拿马特·斯特兰吉奥的例子来说，当你达到当前能力的顶峰后，真正考验你的，是不是该静下心来，好好问问自己：
But, like, when you get hurt, say, the Matt Strangio example we used, after you've you're you kinda reach an apex of your current ability, it's do you is it a period of psychological consolidation of just like just saying, hey.
我真的愿意坚持下去。
I'm really committed to this.
我对此特别期待。
I'm really excited for this.
我会加倍努力，想办法在现阶段无法直接做那件事的情况下依然进步。
I'm gonna double down and figure out how to get better in spite of the fact I can't go directly and do the direct thing at this moment.
我会好好休息，养好伤，做康复训练、预防性训练，诸如此类的事。
I'm gonna rest up, heal up, do my rehab, prehab, what have you.
对吧？
Right?
这种心理上的整合，和身体上的整合一样，都是高水平表现中不可或缺的一环。
That psychological con consolidation is just as important in the high performance puzzle as the physical consolidation component.
很多时候，作为教练、支持者，甚至作为运动员本身，我们都会忽略这个关键因素。
And loften time, we lose the awareness as coaches and support people and also too as performers or athletes of that important element.
是的。
Yeah.
完全正确。
Absolutely.
我觉得心理上的整合真的特别重要。
I think the psychological consolidation is so so important.
而且很多时候，其实有研究支持这一点，当我们面对不适、痛苦和挣扎时，往往会从心理上试图逃避那些负面情绪。
And I think too often what happens and there's research behind this is what do we do from a psychological side to to kinda deal with that that discomfort, that pain, that struggle as we try and avoid the negative feelings.
我们总是想躲开，把问题推开。
We try and just avoid and push things away.
但研究清楚地表明，真正有效的方法其实是去面对、去处理这些问题。
But, research clearly shows us that, like, the best way to do things is to, like, process and deal with things.
但这并不容易。
And that's difficult.
躲开问题要简单得多，就当什么事都没发生过。
It's much easier to kinda avoid the thing and just, okay.
比如骑骑健身车，做点别的事，让自己暂时忘掉烦恼之类的。
You know, crank on the the exercise bike or whatever to kinda forget about things and etcetera.
但从心理层面来说，道理其实是一样的。
But from a psychological side, it's the same.
我们得经历这个阶段，直面它、消化它、把它内化，这样才能真正适应和成长。
Like, we've gotta go through that phase where we're kinda deal with it, process it, consolidate it in order to, you know, you know, adapt and grow.
是的。
Yeah.
我的意思是，你和我，在教练生涯中，还有我们那些同行，包括一些曾上过播客的嘉宾，都遇到过那种天赋异禀到离谱的人，真的就是怪物级别的。
I mean and you and I have been blessed in, you know, our coaching careers as well as our peers since, you know, sometime guests on the podcast who have worked with legitimate freaks of nature, like, freaks.
这种人确实是存在的。
And it is it does exist.
这不是夸张，是真事。
It's a real thing.
他们就是特别特别厉害。
It's just like, they're really good.
天哪。
And holy crap.
你吸收了这么多训练内容。
You absorb all this training.
你会变得更好。
You get better.
你越来越厉害，这反而让你误以为自己真的懂行了。
You and and you make it it fools you because it makes you feel like as a coach, like, you you know what you're doing.
我前几天还给丹尼·麦基打了电话，说：嘿，老兄。
Like, I called Danny Mackey the other day and I go, hey, man.
乔什·克尔的表现太棒了，让你看起来好像什么都知道。
Josh Kerr, he's make he's doing a really good job at making you look like you know what you're doing.
他就是这样。
He's like, yeah.
我明白。
I know.
但说到底，这不过是朋友之间的真心话而已。
But, I mean, that's just friends being friends and but it's the truth of the matter.
对吧？
Right?
虽然乔什·柯尔最近在国际赛事上屡获奖牌，名声大噪，简直太棒了，但与此同时，他却为队里其他没达到世界水平的运动员急得直挠头。
Because for as much as success and notoriety is getting for Josh Kerr's, you know, recent, you know, global medal achievements, which are freaking awesome, at the same time too, he's sitting here pulling his hair out about the other books based on the roster who aren't performing at a world class level.
因为丹尼本身就是个追求极致的人。
Because Danny is a high performance wired person.
他希望队里每个人都能达到世界顶尖水平，可有时候他真觉得自己都不知道在干啥了。
He wants everyone on his roster to be at a world class level, and it's just he he just feel don't sometimes he's like, don't even know what I'm doing.
他们怎么就是发挥不出来呢？
Why are they not performing?
对吧？
Right?
这就是高水平训练的现实——哪怕我们做教练的，也得提醒自己：当你支持的运动员是天才，或者不是天才时，这种起伏都是难免的。
And that's the reality of this high performance process is even we as coaches have to remind ourselves when we're supporting someone who might be a freak or not a freak that these this variability will happen.
事实上，世界上能称得上天才的人少之又少，凤毛麟角。
And the reality is there's only so many freaks in the world and there's very few and far between.
那么，真正的高水平训练到底是什么？
So what really is the high performance process?
自从阿卡迪亚之后，我一直在问自己这个问题，当时我正努力重建并重塑波特兰州立大学的项目。
I keep I kept asking myself this question after Arcadia and, you know, trying to rebuild the and rebuild and reshape the Portland State program.
这让我回想起从阿尔图斯、丹·帕斯和史蒂夫·麦米兰身上学到的东西，也想起丹尼早期创办布鲁克斯野兽队时的点点滴滴，还有杰瑞和阿尔贝托在俄勒冈计划中的一整套做法，以及史蒂夫的那些经验。
And it goes back to, like, what I I learned from Altus and Dan Path and Steve McMillan, what I learned from, you know, Danny when he started the Brooks Beast in the early years, what I learned from Jerry and even Alberto's, setup with Oregon Project and Steve and all this stuff.
说到底，我们教练的职责，就是为运动员的结构、日常安排和成长路径，补上那最关键的最后百分之十，帮他们解决路上遇到的各种问题。
What it really is, our job as coaches, is to be the crucial last 10% of the puzzle that supports that athlete's structure, routine, and development, and troubleshooting down this path.
我这话是什么意思呢？
And what do I mean by that?
每次开团队会议，我总喜欢让教练们站着，运动员坐着。
So you sit in the chairs in a team meeting or what have you, and I always like to have the coaches stand up and the athletes sit down.
其实，整个旅程的百分之九十，都掌握在运动员自己手里。
And it's like 90% of the journey is in the app people's in the chairs, the athletes' control.
真正跑 mileage、做配速、参加比赛的，都是他们自己。
They're the ones making the you know, run their miles, doing the splits, make you know, run the races.
对吧？
Right?
就是他们自己。
It's them.
真正起作用的是他们。
The it's them.
百分之九十靠他们。
90% is them.
我们支持团队只是那额外的百分之十，负责帮助、引导、塑造，甚至推动或拉他们一把，陪伴他们走完这段路。
The support staff, we are the extra 10% that helps nurture, shape, guide, and, you know, push, pull, tug, what have you, that person all in their journey.
对吧？
Right?
要让他们在这条路上取得成功，需要哪些条件呢？
And what do they need in place to be successful in that journey?
我刚开始做High Performance West的时候，就想，好吧。
When I started High Performance West, was like, okay.
首先得有个理疗师。
Well, we need a physio.
我们需要按摩服务。
We need massage.
我们需要一个跑道。
We need a track.
我们需要一个健身房。
We need a weight room.
我们需要一位营养师。
We need, you know, a a person that's a nutritionist.
我们需要把这些基础设施和配套条件都安排到位。
We need, you know, all these infrastructure nuts and bolts things in place.
那时候想的不是，比如说，
It wasn't about, like, okay.
我该设计什么训练计划？
What workouts am I gonna write?
我在想，谁来负责哪一部分？
I was like, who's gonna do what?
对吧？
Right?
所以我没问题。
So I alright.
我会同时担任力量训练教练和跑步教练。
I'll be the strength training coach and the running coach.
还有一位运动心理学专家。
You know, here's a a sports psych person as well.
就是给这些大学毕业后继续发展的运动员提供成功所需的各项支持。
Like, it was giving all these developmental athletes post collegially tools to be successful.
对吧？
Right?
好的。
Alright.
我们每年要投入二十万，有些钱还是我自己掏，用于支付按摩费用，帮助那些在发展合同里没有足够按摩或理疗预算的运动员。
We're gonna drop 20 a year, you know, and some of it out of my own pocket on massage, you know, to help people who don't have, you know, that big a massage or physio budget in their their developmental contracts.
对吧？
Right?
而且确实有效。
And it worked.
之所以有效，是因为这些人只是需要一个重新开始的机会，去达到高水平表现，或者成长为世界级、国家级的顶尖选手——而之前根本没人愿意给他们这个机会。
It worked because these are people who just need another shot, so to speak, to perform at a high level or to develop into high performers at a, you know, world, national class or world class level that no one else was giving a shot to.
但真正起作用的并不是训练本身。
But it wasn't the workouts.
这正是对‘每日训练’的一种误解。
That's the the misnomer with, like, workouts of the days.
对吧？
Right?
大家都只想知道，哦，好吧。
Everyone wants to, oh, okay.
那些训练具体是怎么安排的？
What were the the workouts?
好的。
Okay.
我记下了。
I'll copy that.
真正起作用的是我打造的整个氛围和环境，是那种培养让他们成长的方式。
It was everything around it that I created and the environment that I created, the nurture that developed them.
这才是问题的关键。
And that's really the crux of the matter.
对吧？
Right?
作为教练，我们的职责就是创造一个能让培养发挥作用的环境，激发他们天生的潜能。
It's our job as coaches to create an environment where the nurture is there to develop the natural ability.
对吧？
Right?
培养 versus 天赋。
Nurture versus nature.
大多数人，我们在体育界经常看到这种情况。
Most people and, you know, we see this all the time in our sport.
真正让他们达到顶尖水平的，是多年持续不断的刻苦训练。
It's just years and years and years of dedicated hard work that propels them to a really high level.
但这些年的努力，必须伴随着稳定、持续的培养环境。
But those years and years and years of dedicated hard work have to come with an environment of nurture around them consistently and stably.
否则，归根结底，这不过是一场徒劳的幻想。
Otherwise, it is just, you know, a fool's errand at the end of the day.
说‘我要进奥运会’、‘我要当职业选手’、‘我要突破这个成绩’，这就像孩子的梦。
It's, you know, a child's fantasy to say, oh, I'm gonna make it to the Olympics or be a professional or sub this.
如果背后的支撑体系、培养环境没到位，这一切都不可能发生。
It's like, if the support infrastructure, the nurture, the environment's not in place, it's not gonna happen.
完全正确。
Absolutely.
我觉得，环境这个关键因素，常常被严重忽视了。
And I think that's I I think the environment is such a key neglected piece.
至于日常训练，就像你说的，那些每日训练内容什么的，确实有点作用，但说白了，就跟社交媒体上的花架子一样。
And the workouts, as you said, the workouts of the day, whatever have you, like, yeah, they matter to a degree, but they're like the the social media fluff of things.
对吧？
Right?
你发个每日训练在社交平台上，就能吸引一堆关注，诸如此类的。
It's the way it's the way to you know, you throw out a workout of the day on social media and it attracts attention, blah blah blah.
这确实不错。
This is great.
但如果你去打造一个真正支持人的环境，就不会有那么多关注了。
If you throw out you know, create an environment that supports people, it's not gonna get as much attention.
对吧？
Right?
虽然真正决定长期发展的，是背后的那个环境，可我们偏偏痴迷于那些训练内容、闪亮的噱头、花里胡哨的东西。
And even though that the underlying environment, the thing that sets you up for long term development is more important, we obsess over the workouts, the shiny objects, the flashy things.
就连在高中阶段，那些长期表现优异的项目——比如约克的乔·牛顿，伍德兰兹的丹和朱里斯·格林——我都知道他们的训练内容。
And I think even at the high school level, if you look at really good high school programs that have done well for a while, you know, Joe Newton at at York, Dan and Juris Green at the Woodlands, I mean, I know their workouts.
我跟你说，他们真的非常努力。
And I'm gonna tell you, like, they work hard.
但你知道是什么让这一切持续了这么多年甚至几十年吗？
But you know what has kept it going for years and decades?
是他们营造的环境，是那种支持体系，哪怕在这样的训练中也是如此。
It's the environment that they create, the support system even in that endeavor.
就像NAU的迈克·史密斯，还有波特兰那些优秀的项目，他们打造的都是让人能真正成长的环境，而不是仅仅勉强撑下去。
It's the same with, you know, Mike Smith at NAU, you know you know, Portland, like, all these good all these programs, like, they create an environment where you where you can thrive instead of just kinda survive and get by.
我觉得，这才是真正的关键所在。
And I and I I think that's that's the different maker.
这绝对是第一位的。
That's, like, number one.
对吧？
Right?
是的。
Yeah.
不对。
No.
Steve，你说得太对了。
It re it it Steve, you're you're spot on.
这其实是没人愿意承认的秘密。
Like, that's the secret no one wants to admit.
真正关键的是教练和后勤团队营造出的稳定环境，这种环境才能培养和促进高水平的表现与目标达成。
It's the stability in the environment that the coaches and the support staff creates, which allows and fosters that nurture and development for high performance and high achieving goals.
上周我还给Steve发了条消息，说……
You know, like, last week, we I texted Steve, you know, that, hey.
奥本大学在室外田径NCAA赛程的第二周，就已经排进全国前五了。
Auburn in, you know, week two of the outdoor NCAA calendars ranked top five in the nation.
我当时就想，这才刚开始呢。
And I was like, it's early.
但几年前，奥本大学根本算不上什么。
But Auburn was nothing.
一无所有。
Nothing.
什么都没有。
Nothing.
根本 nothing。
Nothing.
当勒罗伊·伯雷尔离开休斯顿大学去那边的时候。
When Leroy Burrell, you know, left U of H and went there.
没过多久，他们就冲进了全美前五。
And in very short order, it got to top five in the country.
休斯顿大学经常稳居全美前五。
U of H was top five in the country regularly.
N1C 那会儿跟勒罗伊在一起。
N1C was there with Leroy.
对吧？
Right?
前三名都在争着拿全国冠军。
Top three trying to win nationals.
休斯顿大学。
U of H.
天哪。
Oh my god.
休斯顿大学现在不是这样了。
U of H is this part no.
这都是莱罗伊的功劳。
It's it's Leroy.
是莱罗伊营造的环境，他走到哪儿，哪儿就能成。
It's lee the the environment Leroy created, you know, went with Leroy.
莱罗伊就算去阿巴拉契亚州立大学，也能成功。
Leroy can go to Appalachian State and be successful.
对吧？
Right?
这就是人们对于所谓的‘品牌’所误解的地方。
This is what people don't understand about, quote, unquote, a brand.
我经常跟招募对象和别人解释这一点。
It you know, I explain this to recruits and people all the time.
这跟‘波特兰大学’没什么关系。
It's not about, you know, University of Portland.
这讲的是罗布·康纳。
It's about Rob Conner.
这跟北卡罗来纳大学也没关系。
It's not about University of North Carolina.
这讲的是克里斯·米伦伯格。
It's about Chris Milenburg.
这跟波特兰州立大学也无关。
It's it's not about Portland State.
这讲的是约翰·马库斯。
It's about John Marcus.
对吧？
Right?
真正创造这种环境、让卓越和成长得以发生的人，是那些在这些机构里工作的人。
It's the people in those environments or in those working in those institutions that create that space for amazing or development to happen.
但要承认这些看似微小的事，才是支撑持续卓越表现的关键，真的很难。
And it's it's just so hard to admit that these little things are the big things that then allow the the sustained performance to be driven over and over and over again.
我来举个具体的例子。
I'll give a really concrete example of this.
对吧？
Right?
我们训练的地方叫杜威公园，是个公共的田径场。
We practice at a practice at a public, track and field complex and facility called Dunaway Park.
对吧？
Right?
这个田径场是安德玛公司出资三百万美元翻新的，当时他们搬进了那栋旧的基督教青年会大楼。
And it's you know, it was a resurfaced, like, $3,000,000 resurfaced track and field complex, by Under Armour for the innovation design center when they moved in this old YMCA building.
但这个地方是对外开放的。
But it's open to the public.
对吧？
Right?
所以我们通常中午去。
And so we go there midday.
因为我们的课程安排正好允许我们那时候过去。
You know, that's when our class schedule allows us to go there.
而且中午也是人最少的时候，公园里没什么人。
It's also kind of a a lull period in the day, so there's not that many people out there using the park.
但总还是会有一些散步的人，有时候孩子们在那儿做课间活动，还有人随便在场上踢踢足球，诸如此类的情况。
But there's always gonna be, like, walkers, sometimes kids out here doing recess, know, sometimes just people on the random you know, people just kicking soccer balls on the field, you know, sort of field whatever.
所以我们得让训练更贴近真实场景，毕竟这不像在校园里，这是我们的专属场地。
And so in order to make our practices feel real, right, because it's not on a traditional on campus, It's our own facility.
这是属于我们自己的空间。
It's our own space.
为了让大家感觉真像一个团队、一个团体，我做了些很简单的事。
In order to make it feel real, like we we are actually like a little group or band or tribe, I did very simple things.
我买了些折叠帐篷，还买了几套可折叠的长椅。
I bought some pop up tents, and I bought some, you know, full, you know, foldable benches.
对吧？
Right?
不管刮风下雨，我们一到训练场就支起帐篷——这边搭两个，那边搭两个，就在投掷区旁边，还有150米弯道顶端的团队集合区那儿。
So when we go to practice, rain or shine, we pop up the tents, you know, couple tents here, couple tents there, you know, over by the discus and throws ring, over by, you know, the kind of team meeting area at the top of the one fifty turn, what have you.
我们还弄了个小音响，放着女队自己挑的歌单，全是没脏话、气氛 upbeat 的歌，因为我想着啊。
And we got, like, a little boombox, and we have, like, a playlist that the women's team made with no curse words and just, you know, good vibe jams because I'm like, hey.
你看。
Look.
旁边有八岁的小孩在散步。
You got eight year old, you know, women walking.
这儿也会有八岁的小孩跑来跑去玩。
You're gonna have eight year olds playing here.
我们不能让那些脏话啊、乱七八糟的东西出现在这儿。
We can't have, you know, this, you know, whatever, you know, swear words or what have you going on.
但就是这些小小的、看得见摸得着的细节，让孩子们觉得：哦，这才是我们的地盘。
But it was just in a small way, that physical those little physical things make it feel like, okay, to those kids, this is us.
这才是我们的地方。
This is our space.
这才是真真切切的现实。
This is real.
最让人感动的是，接手了一个破败不堪、士气低落的队伍，留下来的那些运动员，现在训练时居然能笑得出来，玩得开心。
And what's been so amazing, right, is inheriting a program that was so dilapidated and disenfranchised in some of the student athletes that we retained from the prior roster the previous year, it's just to see they're smiling at practice or having a good time.
他们拼了命地练。
They're working their butts off.
他们一天比一天进步。
They're getting better.
彼此还互相打气。
They're encouraging each other.
有位学生运动员跟我说，训练现在成了我每天的避风港。
Like, one student athlete described it to me like, track is track practice is now my daily oasis.
我当时就问，这话什么意思？
And I was like, what does that mean?
你看，生活、感情、学业、工作，样样都乱糟糟的，但只有训练，我信得过。
Well, you know, life, relationships, school, work, everything is so hectic, but I can count on track practice.
她自己都没意识到，这其实是对我最大的肯定。
And it was like the biggest compliment she didn't know it.
这真是我听过最棒的夸奖。
It was the biggest compliment I ever got.
我当时简直不敢相信。
I was like, oh my god.
我们做到了。
We did it.
短短八个月，我们就把事情办成了。
We did our job in eight short months.
以前的日子动荡不安、毫无指望，现在这成了你生活中稳定的一块基石。
Like, it's now a stable thing for you when it was such instability and unpredictability and disenfranchised, you know, reality prior.
也许这个赛季还看不出来，但希望从下个赛季开始，再之后的赛季，这种稳定会成为这些学生运动员达到巅峰表现的根基。
And that little thing, not maybe not this season, but hopefully next season, the seasons after, is gonna be the foundation that will support these student athletes' performance at their highest level.
我也不太确定具体会是什么样子。
I don't know what that is.
可能是联盟级别，也可能是全国级别，反正就是这么个层次。
It could be a conference level, national level, what have you.
但总之，就是那种你能指望得上的东西，就像你能在阿卡迪亚、奥克西、阿苏萨太平洋这些地方，准时等到日落时分的宁静。
But just something like that where it's you can count on this like you can count on at sunset at Arcadia, Oxy, Azusa Pacific.
当太阳落山，藏到洛杉矶北部的山后头，风就停了，特别安静。
When the sun goes behind the Northern Los Angeles Hills, boom, there's no wind.
这种稳定就像一个磁石，而高绩效的核心，恰恰就在于此。
That stability is an attractor, and that's what a big thing a high performance is about.
你这话真是说到点子上了，老兄。
Couldn't have said it better, my friend.
你这话说得太到位了。
I think you you nailed that.
简直一针见血。
I think it's spot on.
所以啊，各位教练，如果你们在听，别被社交媒体上的炒作牵着鼻子走。
So, you know, coaches out there, if you're listening, you know, don't fall for the social media hype.
别以为训练内容就能决定一切。
Don't think that, you know, the workouts are soul defining.
别忘了真正重要的是什么——营造那种环境、提供支持、建立稳定性和明确的期待，让希望有生长的空间，但也要脚踏实地。
Don't forget what actually matters, how to create that environment, that support, that stability, those expectations that allow hope to flourish, but also with two feet in reality.
感谢大家收听。
Thanks everybody for listening.
想了解更多，欢迎关注学者计划，我们下周一再见。
Check out the Scholar Program if you wanna learn more, and, we'll be here next Monday as well.
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